Need a reset that actually sticks? We guide a calm, clear meditation that helps you settle your body, soothe your nerves, and steady your mind—without forcing the breath or chasing silence. Starting with simple grounding, we let the body meet the seat and the floor, then gently scan attention through legs, spine, head, and face to release hidden tension and welcome ease. As the practice deepens, we bring the hands into the experience to create reliable anchors. The left hand rests over the h...
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Need a reset that actually sticks? We guide a calm, clear meditation that helps you settle your body, soothe your nerves, and steady your mind—without forcing the breath or chasing silence. Starting with simple grounding, we let the body meet the seat and the floor, then gently scan attention through legs, spine, head, and face to release hidden tension and welcome ease. As the practice deepens, we bring the hands into the experience to create reliable anchors. The left hand rests over the h...
Need a reset that actually sticks? We guide a calm, clear meditation that helps you settle your body, soothe your nerves, and steady your mind—without forcing the breath or chasing silence. Starting with simple grounding, we let the body meet the seat and the floor, then gently scan attention through legs, spine, head, and face to release hidden tension and welcome ease. As the practice deepens, we bring the hands into the experience to create reliable anchors. The left hand rests over the h...
What if your attitude is not just a mood but a biological instruction set? We take a bold tour through the Gene Keys, the system that links the 64 hexagrams of the I Ching to the 64 codons of DNA and frames your inner state as a frequency that tunes gene expression. Instead of forcing change, we look at how contemplation lifts you from shadow to gift to siddhi, with concrete examples like Gene Key 25’s journey from constriction to universal love and Gene Key 46’s shift from seriousness to del...
What if the most important moment in meditation is not the breath you follow, but the instant you notice you’ve wandered—and choose to return with love? James Baraz joins us to unpack that gentle pivot, showing how a kind return trains patience, forgiveness, and steadiness in daily life. James Baraz's website: https://www.awakeningjoy.info/ We walk through practical instruction, the value of real silence, and how to read the room so guidance supports rather than crowds out insight. Jam...
A simple wooden bench beneath redwoods can teach more about mindfulness than a stack of books. Sean Fargo shares how years as a Buddhist monk distilled into one essential practice: sit at the base of a tree, feel your breath, and let nature lead. From Thai forests to a Berkeley backyard, he traces the quiet power of practicing outdoors and explains why fresh air, shifting light, and the textures of the world sharpen attention and soften judgment. We explore a practical, element-based approac...
What if home isn’t a location but a feeling you can access anywhere? On a quiet stretch of California’s Central Valley, we explore how mindfulness turns a long drive into a place of safety, gratitude, and deep belonging. Instead of rushing from one address to the next, we lean into breath, body, and the living world around us—the weight of the seat, the warmth of the sun, the whisper of wind, even the tumbleweeds—and discover a home that doesn’t depend on walls. We get honest about the old h...
What if forgiveness didn’t ask you to forget, pretend, or minimize? We open a kinder door: releasing the grip of the past without erasing it, and training attention so old stories don’t run the show. Through a grounded, step-by-step loving-kindness practice with Sharon Salzberg, we move from caring for ourselves to offering warmth to a benefactor, a neutral person, and ultimately to all beings—showing how compassion can be both steady and discerning. Sharon's website: SharonSalzberg.com We s...
Happiness often feels slippery—too abstract to hold, too dependent on luck or perfect circumstances. We take a different path and lay out a grounded map you can actually use. The conversation with Austin Hill Shaw centers on three core human needs that, together, create a durable sense of wellbeing: connection, contribution, and meaning. Rather than chasing a mood, we practice a rhythm that returns us to what makes life feel alive. Austin's website: AustinHillShaw.com We start with connectio...
The holidays can be dazzling and demanding at the same time—lights and laughter on the outside, pressure and mixed emotions on the inside. We tackle that paradox head-on with simple, compassionate mindfulness tools you can use in real time to steady your nervous system and protect what matters most. We start with family dynamics, where old patterns and sensitive topics often intensify stress. You’ll learn mindful listening that lowers reactivity, silent loving-kindness that shields your hear...
Perfectionism says mindfulness must be done “right.” We flip that script. In this conversation, we share an everyday approach to mindfulness designed for overwhelmed and neurodivergent brains—one that starts with safety, honors choice, and turns presence into something you can actually enjoy. We begin by grounding in self-compassion and a simple reframe: rather than labeling thoughts and feelings as right or wrong, notice whether they feel pleasant, unpleasant, or neutral. That shift softens...
Start at the only place that never lies: the body. We open with a simple grounding—seat, feet, contact with the earth—and follow a thread of curiosity through head, chest, and belly to discover what the moment actually needs. Instead of forcing a schedule or chasing a perfect state, we let the felt sense choose the next step, whether that’s steadying with the breath, offering loving-kindness, or naming a few real things to be grateful for. Across the conversation, we get practical about work...
Healing isn’t a checkbox; it’s a way of relating to what hurts. We sit down with Insight Meditation teacher and author Justin Michelson to explore a grounded path through stress, pain, and trauma that begins with self-compassion and widens into nature, lineage, and something larger than ourselves. Justin's website: JustinMichelsonDharma.com Justin's book: The Dharma of Healing From his first teen meditation class to hard-won lessons with overwhelming energies, Justin shares how he moved...
Ever notice how your day turns into one long, uninterrupted scroll? We leave work on a call, weave through traffic still mid-story, and step into the kitchen without ever really arriving. We wanted to break that blur, so we dug into a simple framework: use the day’s natural hinge points—dawn, noon, midafternoon, dusk, and night—as scheduled pauses to reset attention and rebuild a sense of home. Together we explore how technology stretches a single narrative across every context and what it d...
You can feel when a class lands: the room gets quiet, the body softens, and attention holds steady even as movement continues. That shift is not magic; it’s method. We sat down with senior teacher and writer Sara-Mai Conway to unpack a practical, human way to make yoga and meditation one continuous experience rather than two separate boxes on a schedule. Sara-Mai's website: https://www.iwriteaboutwellness.com/ We start by redefining yoga as skillful energy movement using both outer and inner...
We turn a slow line into a short mindfulness practice that eases tension and reshapes impatience into patience and kindness. We ground in breath, relax the body, and extend compassion to strangers and staff who share the same wish to be happy. • naming impatience as normal and common • breath work with nose inhales and mouth exhales • scanning and softening jaw, shoulders and belly • grounding through feet, posture and relaxed face • wishing yourself ease, patience and kindness • sensing oth...
When does being “nice” start hurting your health? We explore the surprising science that links suppressed emotions—especially healthy anger and buried grief—to immune function, inflammation, and long-term disease risk. Drawing on affective neuroscience, we break down the core mammalian systems wired for rage, fear, panic and grief, care, seeking, and play, and explain why these circuits exist to protect boundaries and connection, not to create chaos. Gabor Maté's website: https://drgabor...
We map a three-stage approach to using mindfulness for PTSD: immediate self-soothing, reconnecting with emotions, and long-term integration. A short guided practice shows how breath, grounding, and softening cues can create ease while we set clear safety guardrails. • framing mindfulness for PTSD and its stages • self-soothing practices for the immediate aftermath • reconnecting with emotions with courage and choice • integrating trauma healing over the long term • simple guided breathing an...
Clarity gets practical when you treat attention like a craft. We open the pages of Joseph Goldstein’s The Experience of Insight and translate retreat-honed wisdom into tools you can actually use: breath you don’t control, movement you feel from the inside, and the quiet power of seeing intention before action. No mystique, no shortcuts—just a clean method for meeting each moment without the usual tug of wanting and resisting. We start with the mental frame that steadies practice: the three r...
A stressful morning, a deep tissue reset, and a simple lesson that changes how we teach: relevance beats routine. Sean shares how tuning into the body can open the door to smarter, kinder mindfulness instruction, especially when life is messy and attention is thin. We walk through a practical approach to choosing what to teach by asking short, respectful questions, listening for needs, and then adapting practices so they fit real people and real constraints. You’ll hear why a trauma‑informed...
Sean Fargo guides a grounded mindfulness meditation and explores how gentle awareness helps us return from rumination, meet difficult emotions, and carry presence into daily life. If your mind keeps sprinting ahead or replaying the past, this conversation offers a practical way home. We open with a gentle guided practice to help you feel the room, find your seat, and meet your breath without force, then expand into a clear map of how mindfulness works—and how it differs from concentrati...
We break happiness into three sturdy pillars—connection, contribution, and meaning—and explore how each one shows up in daily life. Along the way, we unpack mental “time travel,” awe, and the small acts that make joy more likely. Austin Hill Shaw's website: https://austinhillshaw.com/ • defining happiness through human needs • the many forms of connection including self, people, and nature • distraction, memory, and future thinking as barriers to presence • contribution as usefulness matched...
Need a reset that actually sticks? We guide a calm, clear meditation that helps you settle your body, soothe your nerves, and steady your mind—without forcing the breath or chasing silence. Starting with simple grounding, we let the body meet the seat and the floor, then gently scan attention through legs, spine, head, and face to release hidden tension and welcome ease. As the practice deepens, we bring the hands into the experience to create reliable anchors. The left hand rests over the h...
